Comparing Nutrients in 1 pound Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Energy	91% 2649kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	305% 396g	130g per day for Men 19-50 years
Sugars	16.4% 12g	279% 202g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	168% 94g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	427% 5.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	447% 5.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	429% 68.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	527% 6.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	687% 2749μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	92% 82.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	91% 549IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Recommended Dietary Allowance
Calcium	35.4% 354mg	137% 1374mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	298% 24mg	1546% 124mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	428% 2994mg	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	137% 2059mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	462% 51mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 1 pound of Sunflower Seeds has 1.3 times more Vitamin B1 and 1172.3 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contains 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B9, more Vitamin B12, 13 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Sunflower Seeds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D
• 1 pound of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin E
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS:

• 1 pound of Sunflower Seeds has 13.5 times more Magnesium, 10.8 times more Phosphorus and 6.7 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contains 3.9 times more Calcium, 5.2 times more Iron, 50.4 times more Sodium and 2.2 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 1.5 times more Energy, 19 times more Fat, 6.1 times more Saturated Fat, 3.7 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• While 1 lb of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS contains 4.4 times more Carbohydrate and 17 times more Sugars than Dried Sunflower Seed Kernels.